Crossfit L1 WOD

Buy in: 1000m ROW
21-15-9
Slam Ball
Mt. Climbers (e/l)
Cash Out: 30 Doubles/90 Singles

Crossfit L2 WOD

21-15-9
Pull-ups
Snatch 115/75

Crossfit L1 WOD

For time:
25 KB Swings 55/35
25 KB Lunges
25 KB Swings
25 KB Lunges
** 10 Burpees each time KB hits ground

Crossfit L2 WOD

AMRAP 12:
10 Burpee Box Jumps
10 Thrusters 95/65

Crossfit L1 WOD

AMRAP 15:
10 Burpee Box Jumps
10 Seated DB press 20/15

Crossfit L2 WOD

EMOTM 6:
5 Deadlift 155/105 (bar hits ground before FS)
3 Front Squat
1 Jerk
— 2 min rest —
AMRAP 6:
5 Ring Dips
10 Slam Ball 30/20

Crossfit L1 WOD

3 RFT:
50 Air Squats
400m Run
50 AbMat Sit-Ups

Crossfit L2 WOD

3 RFT:
800m Run
20 Back Squats 185/135

Crossfit L1 WOD

400m Row
30 MedBall Situps (20/14)
400m Row
30 Lateral Jumps (over WB)
400m Row
30 Medball Situps
400 Row

Crossfit L2 WOD

3 RFT
9 Burpee Pull-ups
15 Box Jump Overs (24/20)
21 American KBS (55/35)
Run 800m

Crossfit L1 WOD

AMRAP 20 Min
5 Wall Walks (from Ground)
10 Wall Balls (20/14)
15 Russian Twist (w/WB)
20 Mountain Climbers

Crossfit L2 WOD

3 RFT
18 T2B/T2R
9 OHS (115#/75#)
18 Bar Push Ups

Crossfit L1 WOD

Part I: 7min AMRAP
5 DB Thrusters (35/25)
10 DB Lunges

90 Sec rest

Part II: 7min AMRAP
15 Abmat Situps
15 Ball Slams (30/20)

Crossfit L2 WOD

Max rounds in 16 minutes:
1 Power Snatch (135#/95#)
5 Wall Balls (30/20)

Crossfit L1 WOD

2 RFT
18 T2B/T2R
9 Goblet Squats (55/35)
18 Plyo Push Up (off the KB)

Crossfit L2 WOD

Part I: 7min AMRAP
5 Power cleans (115#/75#)
10 Pistols (sub banded)

90 Sec rest

Part II: 7min AMRAP
15 Abmat Situps
15 Ball Slams (30/20)

Crossfit L1 WOD

For time:
100 KB Gob sqt (55#/35#)
100 ABMAT SIT UPS
100 DU (Sub 5)
*Split Anyway

Crossfit L2 WOD

5 RFT:
10 Burpees
8 KBS (55/35)
6 Russian twists w/ KB

Crossfit L1 WOD

Buy in: 1000M Row
5 RFT:
15 Wallballs
15 Crossovers
15 Pushups
Cashout: 800 M run

Crossfit L2 WOD

5 RFT:
10 Box Jumps while holding slamball
(20lb/24inch)(10lb/20inch)
200 M run
15 Slam Balls
*Hold Ball at chest when jumping on Box